[Rhea Gayle]

Rhea you’re looking INSANE.
So damn excited for you.
Is this a higher than normal day for you in terms of food?

Thank you Katie!!

So yes this was higher than the food we were previously running!

Today was rest day and we upped some fats and again tomorrow we have a slight increase in food! I will keep you updated with how weight is and some pictures xx

Instagram - @rheagpt

[Rhea Gayle]

Yeah totally agree! Get in the gym, see who is around, network with people on social media as well to see who may be in the area as well!! ????

Instagram - @rheagpt

[Rhea Gayle]

Hi Rhea- it’s lovely to see you back to your bubbly self even so close to show day!
I was wondering if you could share your current diet set up? And how you’re doing so close to show ????

Hey Katie!!

So here is front/back of this mornings check in!! 3.5 weeks out xx

We have also upped food for today, and zero cardio – here is what my day looks like today!

Meal 1 is to be eaten within 30mins of waking
(8.30am) Meal 1 – 2 whole eggs, 3 egg whites, 35g oats
(11.30am) Pre gym meal, eaten 90mins before – 25g protein form whey, 50g baby rice, 50g blueberries
(12.45pm) 15-20mins before – 1 serving of PREpare
(Train 1-2.30pm) Intra mixed in 1-2litres of water, drink steadily throughout – 3 scoops MPS Max, 5g creatine, 25g sustain
(3.30pm) Pwo 60mins after – 125g chicken/turkey breast, 40g rice or pasta, 60g coco pops/ rice crispies with almond milk
(6.30pm) Meal – 125g 5% fat beef, 4g coconut oil, 3 rice cakes
(9.30pm) Pre bed – 2 whole eggs, 3 egg whites, 35g oats

Instagram - @rheagpt

[Rhea Gayle]

Hi!
Cardio amount sounds a lot.
Was this planned or are you behind in prep?

Hey Martin,

This is a necessity to help me pull it in even more which is doing its job!! We are now much leaner! And we are in the final stages of prep now ????

Instagram - @rheagpt

[Rhea Gayle]

Rest day today!! 2x 1 hour cardio session done and my 13k step goal done!! Starting to really feel a drain of energy on a rest day but I try to get everything done early on so I can utilise rest in the afternoon/evening ❤️ tomorrow is legs/pull and I can’t wait so hit some deadlifts xxx

Instagram - @rheagpt

[Rhea Gayle]

I think it’s very dependent on the individual but either a carb dense meal night before, or in the morning baby rice or cream of rice and iso whey 🙂

Instagram - @rheagpt

[Rhea Gayle]

Hey Stuart! I agree with Clare here! Try and put your cardio away from your sessions, obviously if needs must then cardio PWO but if you can put away from your session that a bonus and also if you are short for time you can implement HIIT!

Instagram - @rheagpt

[Rhea Gayle]

A good push session today!! We altered my training slightly to avoid niggling my back!! And I had such a good session!! Feeling positive this week and I’m going to maintain this focus until show???? no more fear, no more doubt!! 24 days to go xxx

Instagram - @rheagpt

[Rhea Gayle]

???? you cute! happy that you got back your airpod .. and see you shining on your igtv! so curious about your kini colour ahah! how many days before you fly to Ohio? booked hotel or An apartment? just curious how you manage your food ing on last days there!!! thanks X k

Hehe thank you!! I was glad I found the culprits!!

Hehe so my bikini is a two tone blue! I’m so excited!!

So I will be flying out 5 days pre contest and staying in an Airbnb before moving to the host hotel!! With the food I will log on here how I do it, it will be a different peak now I’m with Corinne and JP so will be sure to document it all xx

Instagram - @rheagpt

[Rhea Gayle]

Pull session for me today!! The niggle in my back seems to be doing okay so quite looking forward to this session!! 25 days to go now until first show of the season!! Making each and everyday count xx

Instagram - @rheagpt

[Rhea Gayle]

Brilliant!! Wish you the best for it!! Yes most definitely will prime you to add more tissue!! ???? smash it!!

Instagram - @rheagpt

[Rhea Gayle]

Rest day for me today!! Much needed after legs ???? strength was good for legs yesterday!! Keeping that strength up so we keep density in the legs ???? tomorrow (Sunday) I will be training pull! Looking forward to getting back in the gym xx

Instagram - @rheagpt

[Rhea Gayle]

I agree with most here!! You don’t look like you have an excessive amount of BF but if you are feeling uncomfortable then a short aggressive cut may be of benefit!! Let us know how you get on x

Instagram - @rheagpt

[Rhea Gayle]

Hey everyone I’m alive and well!! Just seen that my post yesterday didn’t update ????????
I’m finally home and won’t be setting off again now until the Arnold’s!!
Today I trained legs which went well!! My mind is in a better place now! Just need to stay focussed every day!! 27 days to go now xxx

Instagram - @rheagpt

[Rhea Gayle]

Hey Joseph,

This all depends on current conditions at the moment! I see you last photo from dec 12th do you have any current??

Instagram - @rheagpt